Pages

Thursday, January 10, 2013

Lots of broccoli with a little ham and low-fat mozzarella, baked with eggs. Delish!

If you're trying Phase One for the new year how's it going for you? So far Phase One is going well for me, but I'm now an official member of the Two-Finger Typing Club, due to a bad fall on the icy steps of my house, which resulted in a broken arm (ugh!) So if things are not quite as efficient around here as usual, you'll know why. However, I'm determined that A Month of Daily Phase One Recipes is going to go on. I think trying to eat vegetables with every meal is one of the best diet tips ever, and I enjoyed some of this delicious Broccoli, Ham, and Mozarella Egg Bake for breakfast today. I've made this twice, once in a flatter version and then again in the one in these photos which has a bit more broccoli, ham, and egg. I'll give a range in the recipe so you can decide which version you want.

I don't eat a lot of ham, so I like these these thick lean ham steaks from Costco, which come in packs of 3, individually wrapped. You can use one and freeze the other two.

Use 1-2 cups of lean diced ham for this recipe.

I used 6 whole cups of barely-blanched broccoli, but you can get away with less.

Spray a 9x12" casserole dish with non-stick spray and layer the broccoli and then the ham.

Then put grated low-fat mozzarella and green onions over that. Season to taste with Spike Seasoning and fresh-ground black pepper.

Beat the eggs and pour them over the other ingredients.

Then use a fork to "stir" just until all the ingredients are coated with egg.

Bake at 375F/190C for 35-45 minutes (depending on which version you choose and how done you like it. Serve hot. This can be kept in the fridge for at least a week and reheated in the microwave.

Heat oven to 375F/190C. Spray a 9"x12" casserole dish with non-stick spray. (The dish can be slightly smaller too, especially if you use the smaller amounts of ingredients.)

Bring a medium-sized pot of water to a boil and cook the broccoli just 2 minutes; then pour into a colander placed in the sink and let it drain well. Dice the ham while the broccoli drains.

Layer broccoli, ham, Mozzarella, and green onions (if using) in casserole dish. Season with Spike Seasoning and fresh-ground black pepper and pour beaten egg over. Use a fork to "stir" the mixture just until all the ingredients are coated with egg. (It might look like there is not enough egg, but carry on!)

Bake 35-45 minutes, or until all the mixture is set and the top is starting to lightly brown. (If you use the higher amount of eggs, it will take the longer baking time, but start to check after about 30 minutes.) Serve hot, with low-fat sour cream if desired. This can be kept in the fridge for at least a week and reheated in the microwave.

South Beach Suggestions:
Broccoli, ham, cheese, and eggs are all very low-glycemic ingredients, so as long as you're careful to use lean ham and low-fat Mozzarella, this is a perfect breakfast (or lunch or dinner) for any phase of the South Beach Diet.

Nutritional Information?

I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

Posts may include links to my affiliate account at Amazon.com, and Kalyn's Kitchen earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

Posts may include links to my affiliate account at Amazon.com, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!

My goodness! I read yesterday's post earlier today and was sorry to hear of your injury. I'm doing some meal planning right now and was looking through your recipes when I found this one...and then was surprised to realize you posted it today!!! You appear to have mastered the two fingered typing technique! I made your baked pesto chicken yesterday and it was a huge hit, and this recipe looks like a great option for Saturday morning. Thanks for these wonderful recipes! It's really making my renewed effort with South Beach (I'm on day 4 of phase 1) MUCH easier. Sending up prayers that you heal quickly!

I should include more veggies in my breakfast... but somehow it doesn't seem to go with my typical chocolate oats. Will have to fix that. Hope your arm heals soon and you adapt to 2 finger typing soon!

Hi Kalyn, I'm a new follower of your blog as of Jan 9. I just started the South Beach Diet 4 days ago & I wanted to roast some mushrooms for dinner (I love mushrooms & I usually sauté them in a lot of butter, but wanted to do something a lot healthier). So, I googled "roasted mushrooms" and your link came up. Boy, do I feel lucky! Your recipes & blog are just what I needed… I couldn't believe that I stumbled upon your blog having just restarted SB!! This will definitely help me stick to it this time around.

Thanks so much for your great recipes & tips and I hope your arm heals quickly!

Kalyn; this doesn't need posting...so sorry about your arm. But suggest that you look into Dragon Dictation...my daughter is using this do to hand problems and it's really excellent. She dictates almost everything and it's usually near perfect. Available for PC or Mac. A bit of learning involved but it might make your life much easier while your arm heals, and also it's fun to dictate!!

Kalyn, you're amazing ... both for your recipes and your "forge on" attitude! This recipe would be perfect for breakfast after my Valentine's Day party next month. I always look for healthy and hearty recipes for our overnight guests.

Hi,I just found this recipe on pinterest and I know I'm about a year late but can I use thawed frozen broccoli in this? My husband is not a fan of broccoli but me and the kiddos are so I usually buy frozen since we need a lot less with just us eating.

Jennifer, I haven't tried it that way. If you wanted to make it ahead, I would cut up ham, grate the cheese, blanch the broccoli, and even beat the eggs ahead and store ingredients separately, then assemble and bake the next day. You might need to cook a little longer if everything is cold from the fridge; I'd let it come to room temperature before baking if you have time.

People are obviously free to use any ingredients they choose when they use my recipe. However, this site contains recipes suitable for the South Beach Diet, and comments arguing against those principles or recommending or linking to other eating plans will not be published.

Eggcellent dish!! Just finished making this! Swapped out the broccoli for broccolini, brussel sprouts and tomato - trying to use up what's in the fridge. Very easy, minimal prep! I'm keeping this one for sure!! :)

Thank you for this recipe, I found it through Pinterest. It's so very yummy and I am glad to have it for variety in the South Beach diet. It is just me and my husband at home so it makes breakfast for the both of us all week long and then some!

Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

Comments don't appear on the blog until they're approved by me, so no need to try again if you don't see it when you post the comment! Please make your signature a link to your site if you're a blogger, but other links posted within the body of the comment will never be published.

Food Blogger Love!

Copyright Notice

All Photos and Original Text (C) Copyright: 2005-2015, By Kalyn's Kitchen® LLC. I grant permission for photos and recipe links to be copied to social media and other sites, but not recipe text. All Other Rights Reserved. (Other bloggers may post their adapted version of any recipe found here, with their own photos and recipe text, but please link back to the original inspiring recipe on this site.)

Kalyn's Kitchen is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.